Mobility for the Week 02-22-16
Tuesday @ Home
3 Rounds
10 Scorpion Stretches
20 Foot Crab Walk
10 Punter Kicks
10 Inchworms
Practice and Establish Max L-Sit Holds. If you cannot do both legs together, do one at a time.
Thursday In Class
Hamstrings and Hip Flexors
Sciatic Nerve Flossing: Seated and Supine
Star Lunges with Pelvic Stabilization
Supine 90-90 Hip Flexion
Wall Hamstring and Adductor Stretch
Saturday @ Home
Lie on floor with legs on top of a box and butt pushed all the way up to it. You can put a peanut under you low back to intensify. Lie there and relax 5 minutes. Feel how not only does the low back release but so should your jaw and neck.
Sit with your back against wall. Keep your whole back pressed against the wall. Hold 5 min
Olympic Weightlifting for the Week 02-29-16
Tuesday
Power Snatch + Behind the Neck Push Press + Overhead Squat
6 x 1 @ 80%
Snatch Lift Off + Snatch Lift Off To Hips
4 x 1 @ 110%
Homework (Saturday or Sunday at Open Gym)
Snatch
6 x 1 @ 80%
Teens for the Week 02-22-16
Monday
Skill:
Deadlift 4 Sets of 3
WOD:
5 Rounds
5 Push Jerks
10 Deadlifts
15 Box Jumps
Wednesday
Skill:
Strict Press 4 Sets of 3
WOD:
5 Rounds
Minute 1: 15 Sit Ups
Minute 2: 20 Air Squats
Minute 3: 30 Second Plank
Friday
Skill:
3 Sets of Strict Pull-Ups
WOD:
1600 Meter Row
Workout of the Day: 02-22-16
"D.G."
As Many Rounds As Possible In 10 Minutes:
8 Toes To Bar
8 Dumbbell Thrusters 35/25#
12 Walking Lunges 35/25#
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
Please Post Results to TRIIB.
Barbell for the Week 02-22-16
Tuesday
Squat Challenge #3
Back Squat 10 Sets of 10 @ 70%
Thursday
5 x 1 Rack Pulls From Above The Knee
5 x 2 Conventional Deadlift
Accessory Work:
DB Lunges + Farmers Carry + RDL
Homework
Come Support Your Fellow CrossFit Chimney Rock Lifters At The WNPF Meet Sunday Feb 28!